Whey is a natural byproduct of cow’s milk, and, in powdered form, one of the most popular fitness supplements available. There’s nothing inherently risky about whey protein by itself, but following a diet that’s very high in protein for an extended period of time entails risks, especially if you’re not trying to build muscle. Before you make whey a regular part of your eating plan, get the go-ahead from your doctor.

Protein Requirements

Many people drink whey to supplement their normal protein intake, whether they exercise or not. But the vast majority of Americans don’t need extra protein. According to the Physicians Committee for Responsible Medicine, most people in America take in more than double the amount of protein their bodies need. Researchers at Rice University state that a sedentary adult needs only about 0.4 grams of protein per pound of body weight, while an athlete with a goal of building muscle mass can safely consume 0.6 to 0.9 grams per pound. For a 150-pound person, that’s a difference of 75 grams of protein -- 60 for a sedentary adult and 135 for an active, muscle-building adult.

Weight Gain

Drinking whey protein shakes as dietary supplements is a step some doctors recommend to help underweight patients put on mass. A typical protein shake made with one scoop of whey powder and one glass of lowfat milk has more than 200 calories. That means if you’re otherwise meeting your calorie requirements and you drink a shake every day, you could gain more than a pound per month. If you’re active and exercise regularly, however, your risk of gaining unwanted weight won’t be as high.

Negative Effects

Whether you stick to a regular fitness plan or not, you may be increasing your risk of certain health conditions by following a high-protein diet. The PCRM states that excess protein consumption has a link to osteoporosis, calcium stones, kidney disease and cancer. MayoClinic.com registered dietitian Katherine Zeratsky writes that eating too much protein may also have links to nutrient deficiencies, since protein supplements and shakes don’t offer the same nutrient variety or quality that whole foods do.

Shake Alternatives

If you drink protein shakes because you’re lacking the nutrient in your regular diet, reconsider what you eat. According to MayoClinic.com, whole foods are almost always superior choices, because they offer vitamins, minerals and protective substances that supplements can't replicate. A cup of plain, nonfat Greek yogurt, for example, provides more protein than a scoop of whey powder for just a few more calories. It also provides vitamins and minerals, such as calcium, that many powders can’t offer. Other high-quality, nutrient-rich protein sources include eggs, lean white meat, fish, nuts, seeds, beans and legumes.

About the Author

Carly Schuna is a Wisconsin-based professional writer, editor and copy editor/proofreader. She has worked with hundreds of pieces of fiction, nonfiction, children's literature, feature stories and corporate content. Her expertise on food, cooking, nutrition and fitness information comes from a Level 1 personal training certification and years of in-depth study.